{"id":2323,"date":"2020-05-28T17:16:01","date_gmt":"2020-05-28T08:16:01","guid":{"rendered":"https:\/\/www.j-longlife.co.jp\/column\/?p=2323"},"modified":"2020-08-11T16:44:41","modified_gmt":"2020-08-11T07:44:41","slug":"senior_exercise","status":"publish","type":"post","link":"https:\/\/www.j-longlife.co.jp\/column\/article\/senior_exercise\/","title":{"rendered":"\u30b7\u30cb\u30a2\u3060\u304b\u3089\u3053\u305d\u904b\u52d5\u3057\u3088\u3046\uff01\u30e1\u30ea\u30c3\u30c8\u3084\u7c21\u5358\u306a\u904b\u52d5\u3092\u3054\u7d39\u4ecb"},"content":{"rendered":"<div id=\"toc_container\" class=\"no_bullets\"><p class=\"toc_title\">\u76ee\u6b21<\/p><ul class=\"toc_list\"><li><a href=\"#i\"><span class=\"toc_number toc_depth_1\">1<\/span> \u30b7\u30cb\u30a2\u304c\u904b\u52d5\u3059\u308b\u30e1\u30ea\u30c3\u30c8<\/a><\/li><li><a href=\"#i-2\"><span class=\"toc_number toc_depth_1\">2<\/span> \u30b7\u30cb\u30a2\u3067\u3082\u53d6\u308a\u7d44\u307f\u3084\u3059\u3044\u904b\u52d5\u3092\u3054\u7d39\u4ecb<\/a><\/li><li><a href=\"#i-3\"><span class=\"toc_number toc_depth_1\">3<\/span> \u30b7\u30cb\u30a2\u306e\u65b9\u304c\u5b89\u5fc3\u3057\u3066\u904b\u52d5\u3092\u7d9a\u3051\u308b\u305f\u3081\u306b\u3082\u30ed\u30f3\u30b0\u30e9\u30a4\u30d5\u3067\u306f\u30b5\u30dd\u30fc\u30c8\u4f53\u5236\u4e07\u5168<\/a><\/li><li><a href=\"#i-4\"><span class=\"toc_number toc_depth_1\">4<\/span> \u307e\u3068\u3081<\/a><\/li><\/ul><\/div>\n<h2><span id=\"i\">\u30b7\u30cb\u30a2\u304c\u904b\u52d5\u3059\u308b\u30e1\u30ea\u30c3\u30c8<\/span><\/h2>\n<p><a href=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/73542423f60d00a781b901d0ee77bdfd.jpg\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-2281\" src=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/73542423f60d00a781b901d0ee77bdfd.jpg\" alt=\"\" width=\"1000\" height=\"647\" srcset=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/73542423f60d00a781b901d0ee77bdfd.jpg 1000w, https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/73542423f60d00a781b901d0ee77bdfd-300x194.jpg 300w, https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/73542423f60d00a781b901d0ee77bdfd-768x497.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" 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#ff0000;\">\u904b\u52d5\u3092\u3059\u308b\u3053\u3068\u3067\u6975\u7aef\u306a\u8001\u5316\u3092\u98df\u3044\u6b62\u3081\u3001\u75c5\u6c17\u306b\u306a\u308b\u5371\u967a\u6027\u3092\u6e1b\u5c11\u3055\u305b\u308b<\/span>\u3053\u3068\u304c\u3067\u304d\u308b\u3068\u3044\u308f\u308c\u3066\u3044\u308b\u306e\u3067\u3059\u3002<\/p>\n<p>\u904b\u52d5\u3092\u3059\u308b\u3053\u3068\u3067\u3001\u8840\u6d41\u306e\u5897\u52a0\u3001\u4e0d\u6574\u8108\u306e\u6e1b\u5c11\u306a\u3069\u304c\u671f\u5f85\u3067\u304d\u3001\u305d\u308c\u306b\u3088\u3063\u3066<strong>\u52d5\u8108\u786c\u5316\u6027\u306e\u75c5\u6c17\u3001\u7279\u306b\u5fc3\u7b4b\u6897\u585e\u306e\u5371\u967a\u6027\u3092\u6e1b\u5c11<\/strong>\u3067\u304d\u308b\u3068\u3044\u3046\u5831\u544a\u304c\u3042\u308b\u3088\u3046\u3067\u3059\u3002<\/p>\n<p>\u307e\u305f\u3001\u514d\u75ab\u529b\u306e\u5411\u4e0a\u306b\u3088\u308a\u3001<strong>\u98a8\u90aa\u306a\u3069\u306b\u8ca0\u3051\u306b\u304f\u3044\u4f53\u3065\u304f\u308a<\/strong>\u306b\u3082\u3064\u306a\u304c\u308a\u307e\u3059\u3002<br \/>\n\u3055\u3089\u306b\u3001\u8133\u5185\u306e\u8840\u6d41\u306e\u6539\u5584\u3084\u3001\u7cbe\u795e\u7684\u30b9\u30c8\u30ec\u30b9\u304c\u89e3\u6d88\u3055\u308c\u308b\u3053\u3068\u3067\u3001<strong>\u8a8d\u77e5\u75c7\u306e\u4e88\u9632\u30fb\u6539\u5584<\/strong>\u306b\u6709\u52b9\u3067\u3042\u308b\u3068\u306e\u8003\u3048\u3082\u3042\u308b\u3088\u3046\u3067\u3059\u3002<\/p>\n<h3>\u751f\u6d3b\u7fd2\u6163\u75c5\u306e\u6539\u5584<\/h3>\n<p><span style=\"color: #ff0000;\">\u751f\u6d3b\u7fd2\u6163\u75c5\u306e\u6539\u5584\u306b\u3082\u6709\u52b9<\/span>\u3068\u8003\u3048\u3089\u308c\u307e\u3059\u3002\u904b\u52d5\u306e\u4e2d\u3067\u3082\u3001\u30b8\u30e7\u30ae\u30f3\u30b0\u3001\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u3001\u6c34\u6cf3\u306a\u3069\u306e\u6709\u9178\u7d20\u904b\u52d5\uff08\u606f\u304c\u5f3e\u3080\u7a0b\u5ea6\u306e\u904b\u52d5\u91cf\u3067\u9577\u6642\u9593\u7d99\u7d9a\u3057\u3066\u884c\u3046\u3082\u306e\uff09\u306f\u3001\u8102\u8cea\u3084\u7cd6\u8cea\u3092\u30a8\u30cd\u30eb\u30ae\u30fc\u6e90\u3068\u3057\u3066\u4f7f\u3044\u307e\u3059\u3002\u8840\u4e2d\u8102\u8cea\u3084\u8840\u7cd6\u306e\u6e1b\u5c11\u306b\u3088\u3063\u3066\u3001<strong>\u9ad8\u8840\u5727\u306e\u4e88\u9632\u3084\u6539\u5584<\/strong>\u306e\u53ef\u80fd\u6027\u304c\u3042\u308b\u3068\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n<p>\u8102\u80aa\u3092\u71c3\u713c\u3055\u305b\u308b\u3053\u3068\u3067\u3001<strong>\u80a5\u6e80\u3084\u7cd6\u5c3f\u75c5\u306e\u4e88\u9632<\/strong>\u306b\u3082\u3064\u306a\u304c\u308a\u307e\u3059\u3057\u3001\u904b\u52d5\u306b\u3088\u3063\u3066\u4f53\u6e29\u304c\u4e0a\u304c\u308a\u9069\u5ea6\u306b\u75b2\u52b4\u3059\u308b\u3053\u3068\u3067\u3001<strong>\u7761\u7720\u969c\u5bb3\u304c\u6539\u5584\u3055\u308c\u308b\u30b1\u30fc\u30b9\u3082<\/strong>\u3042\u308b\u3088\u3046\u3067\u3059\u3002<\/p>\n<h3>\u30b9\u30c8\u30ec\u30b9\u767a\u6563<\/h3>\n<p>\u904b\u52d5\u3067\u5f97\u3089\u308c\u308b\u30e1\u30ea\u30c3\u30c8\u306f\u5065\u5eb7\u9762\u3060\u3051\u306b\u3068\u3069\u307e\u3089\u305a\u3001<span style=\"color: #ff0000;\">\u7cbe\u795e\u9762\u306b\u3082\u975e\u5e38\u306b\u30d7\u30e9\u30b9\u306b\u306a\u308a\u307e\u3059<\/span>\u3002<br \/>\n\u4f53\u3092\u52d5\u304b\u3059\u3053\u3068\u306f\u3068\u3066\u3082\u826f\u3044\u30b9\u30c8\u30ec\u30b9\u767a\u6563\u65b9\u6cd5\u3067\u3059\u3002<\/p>\n<p>\u8db3\u8170\u306e\u52d5\u304d\u304c\u60aa\u304b\u3063\u305f\u308a\u3001\u4f53\u529b\u304c\u4f4e\u4e0b\u3057\u3066\u3044\u305f\u308a\u3068\u3044\u3046\u3053\u3068\u3067\u3001\u305a\u3063\u3068\u5bb6\u306b\u3053\u3082\u308a\u3063\u304d\u308a\u306b\u306a\u308b\u3068\u3069\u3046\u3057\u3066\u3082\u6c17\u5206\u304c\u6c88\u307f\u304c\u3061\u306b\u306a\u308b\u3082\u306e\u3002\u9069\u5ea6\u306b<strong>\u65e5\u5149\u306b\u5f53\u305f\u308b\u3053\u3068\u306f\u3046\u3064\u75c5\u306e\u4e88\u9632\u306b\u3082\u6709\u52b9<\/strong>\u3060\u3068\u3044\u308f\u308c\u3066\u3044\u308b\u306e\u3067\u3001\u5ead\u306b\u51fa\u3066\u7c21\u5358\u306a\u904b\u52d5\u3092\u3059\u308b\u3060\u3051\u3067\u3082\u968f\u5206\u3068\u6c17\u6301\u3061\u304c\u660e\u308b\u304f\u306a\u308b\u306e\u3067\u306f\u306a\u3044\u3067\u3057\u3087\u3046\u304b\u3002<\/p>\n<p>\u307b\u304b\u306b\u3082\u3001\u5e74\u9f62\u3068\u3068\u3082\u306b\u592a\u3063\u3066\u304d\u305f\u3053\u3068\u304c\u304a\u60a9\u307f\u306e\u65b9\u306f\u3001<strong>\u904b\u52d5\u306b\u3088\u3063\u3066\u30b7\u30a7\u30a4\u30d7\u30a2\u30c3\u30d7\u306b\u3064\u306a\u304c\u308c\u3070\u3001\u81ea\u5206\u306e\u81ea\u4fe1\u306b\u3082\u306a\u308a\u3001\u6d3b\u52d5\u7684\u306b\u306a\u308b<\/strong>\u3053\u3068\u304c\u3067\u304d\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n<p><a href=\"#toc_container\">\u76ee\u6b21\u3078<\/a><\/p>\n<h2><span id=\"i-2\">\u30b7\u30cb\u30a2\u3067\u3082\u53d6\u308a\u7d44\u307f\u3084\u3059\u3044\u904b\u52d5\u3092\u3054\u7d39\u4ecb<\/span><\/h2>\n<p><a href=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/0610fca7d7084cb76a0443c220667d94.jpg\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-2282\" src=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/0610fca7d7084cb76a0443c220667d94.jpg\" alt=\"\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/0610fca7d7084cb76a0443c220667d94.jpg 1000w, https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/0610fca7d7084cb76a0443c220667d94-300x200.jpg 300w, https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/0610fca7d7084cb76a0443c220667d94-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<p>\u3067\u306f\u3001\u30b7\u30cb\u30a2\u306e\u65b9\u3067\u3082\u6c17\u8efd\u306b\u306f\u3058\u3081\u3089\u308c\u308b\u904b\u52d5\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n<h3>\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0<\/h3>\n<p><span style=\"color: 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\/>\n\u6b69\u6570\u8a08\u3067\u305d\u306e\u65e5\u306e\u6b69\u6570\u3092\u8a08\u308b\u3068\u3001\u76ee\u6a19\u304c\u3067\u304d\u3001\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u30a2\u30c3\u30d7\u306b\u3082\u3064\u306a\u304c\u308a\u307e\u3059\u3002\u305f\u3060\u3057\u71b1\u4e2d\u75c7\u306b\u306f\u6c17\u3092\u3064\u3051\u3066\u3042\u307e\u308a\u7121\u7406\u3092\u3057\u306a\u3044\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\u3002<strong>\u8131\u6c34\u75c7\u72b6\u304c\u51fa\u306a\u3044\u3088\u3046\u306b\u3053\u307e\u3081\u306b\u6c34\u5206\u88dc\u7d66\u3092\u3057\u305f\u308a\u4f11\u61a9\u3057\u305f\u308a\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/strong><\/p>\n<h3>\u7b4b\u30c8\u30ec<\/h3>\n<p>\u9ad8\u9f62\u8005\u306b\u591a\u3044\u8ee2\u5012\u306e\u4e8b\u6545\u306f\u3001\u7b4b\u529b\u4e0d\u8db3\u304c\u539f\u56e0\u306e\u5834\u5408\u3082\u3042\u308b\u3088\u3046\u3067\u3059\u3002<span style=\"color: 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\/>\n2\uff09\u80a1\u95a2\u7bc0\u3092\u66f2\u3052\u3001\u304a\u5c3b\u3092\u771f\u4e0b\u306b\u843d\u3068\u3059\u30a4\u30e1\u30fc\u30b8\u3067\u3072\u3056\u3092\u66f2\u3052\u308b\u3002\u3053\u306e\u3068\u304d\u3001\u80f8\u3092\u5f35\u3063\u3066\u80cc\u7b4b\u3092\u4f38\u3070\u3059\u30a4\u30e1\u30fc\u30b8\u3067\u3002\u307e\u305f\u3072\u3056\u304c\u3064\u307e\u5148\u3088\u308a\u524d\u306b\u3067\u306a\u3044\u3088\u3046\u6ce8\u610f\u3002<br \/>\n3\uff09\u592a\u3082\u3082\u3068\u5e8a\u304c\u5e73\u884c\u306b\u306a\u308b\u307e\u3067\u8170\u3092\u843d\u3068\u3059\u3002<br \/>\n4\uff09\u3072\u3056\u3092\u8efd\u304f\u66f2\u3052\u305f\u72b6\u614b\u307e\u3067\u3082\u3069\u3059\u3002<br \/>\n5\uff09\u3053\u306e\u52d5\u4f5c\u3092\u8907\u6570\u56de\u7e70\u308a\u8fd4\u3059\u3002<br \/>\n\u606f\u3092\u6b62\u3081\u305a\u306b\u547c\u5438\u3057\u306a\u304c\u3089\u884c\u3046\u3053\u3068\u3068\u3001\u304b\u304b\u3068\u304c\u5e8a\u304b\u3089\u6d6e\u304b\u306a\u3044\u3088\u3046\u306b\u6ce8\u610f\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n<p>\u30fb\u8179\u7b4b\u3092\u935b\u3048\u308b\u4e0a\u4f53\u8d77\u3053\u3057<br \/>\n1\uff09\u30de\u30c3\u30c8\u306e\u4e0a\u306b\u4ef0\u5411\u304d\u306b\u5bdd\u3066\u3001\u3072\u3056\u3092\u7acb\u3066\u308b\u3002<br \/>\n2\uff09\u4e21\u624b\u3092\u4e21\u3072\u3056\u306b\u7f6e\u3044\u305f\u307e\u307e\u4e0a\u4f53\u3092\u8d77\u3053\u3059\u3002<br \/>\n3\uff09\u3053\u306e\u52d5\u4f5c\u3092\u8907\u6570\u56de\u7e70\u308a\u8fd4\u3059\u3002<\/p>\n<p>\u30fb\u80cc\u7b4b\u3092\u935b\u3048\u308b\u3046\u3064\u4f0f\u305b\u3067\u306e\u4e0a\u4f53\u8d77\u3053\u3057<br \/>\n1\uff09\u30de\u30c3\u30c8\u306e\u4e0a\u306b\u3046\u3064\u4f0f\u305b\u306b\u5bdd\u308b\u3002<br \/>\n2\uff09\u4e21\u624b\u3092\u80f8\u306e\u6a2a\u306b\u7f6e\u304d\u3001\u3086\u3063\u304f\u308a\u3068\u5e8a\u3092\u62bc\u3057\u3001\u4e0a\u4f53\u3092\u8d77\u3053\u3059\u3002\u8170\u304b\u3089\u4e0b\u306f\u5e8a\u306b\u3064\u3051\u305f\u307e\u307e\u3001\u6570\u79d2\u9593\u4fdd\u3064\u3002\u547c\u5438\u3092\u6b62\u3081\u306a\u3044\u3088\u3046\u6ce8\u610f\u3002<br \/>\n3\uff09\u5e8a\u306b\u4f53\u3092\u3082\u3069\u3059\u3002<br \/>\n4\uff09\u3053\u306e\u52d5\u4f5c\u3092\u8907\u6570\u56de\u7e70\u308a\u8fd4\u3059\u3002<\/p>\n<p>\u4ee5\u4e0b\u306e\u30da\u30fc\u30b8\u3067\u306f\u3001\u307b\u304b\u306b\u3082\u30b7\u30cb\u30a2\u4e16\u4ee3\u306b\u304a\u3059\u3059\u3081\u306e\u7b4b\u30c8\u30ec\u65b9\u6cd5\u306b\u3064\u3044\u3066\u3054\u7d39\u4ecb\u3057\u3066\u3044\u307e\u3059\u3002<br \/>\n\u21d2<a href=\"https:\/\/www.j-longlife.co.jp\/column\/article\/senior_muscle_training\/\">\u300c\u30b7\u30cb\u30a2\u7b4b\u30c8\u30ec\u306e\u30e1\u30ea\u30c3\u30c8\u3068\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5\u3092\u3054\u7d39\u4ecb\u300d<\/a><\/p>\n<p><span style=\"color: #ff0000;\">\u8179\u7b4b\u3084\u80cc\u7b4b\u304c\u8870\u3048\u308b\u3068\u8170\u75db\u3084\u59ff\u52e2\u306e\u60aa\u5316\u306b\u3064\u306a\u304c\u308a\u3001\u5185\u81d3\u306b\u3082\u8ca0\u62c5\u304c\u304b\u304b\u3063\u3066\u3057\u307e\u3044\u307e\u3059\u3002<\/span>\u3053\u308c\u3089\u306e\u7b4b\u30c8\u30ec\u3067\u8179\u7b4b\u3001\u80cc\u7b4b\u3092\u935b\u3048\u3066\u5065\u5eb7\u306a\u4f53\u3092\u7dad\u6301\u3057\u305f\u3044\u3082\u306e\u3067\u3059\u3002<br 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href=\"#toc_container\">\u76ee\u6b21\u3078<\/a><\/p>\n<h2><span id=\"i-3\">\u30b7\u30cb\u30a2\u306e\u65b9\u304c\u5b89\u5fc3\u3057\u3066\u904b\u52d5\u3092\u7d9a\u3051\u308b\u305f\u3081\u306b\u3082\u30ed\u30f3\u30b0\u30e9\u30a4\u30d5\u3067\u306f\u30b5\u30dd\u30fc\u30c8\u4f53\u5236\u4e07\u5168<\/span><\/h2>\n<p><a href=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/c82ce4e01d15534861cd32b6a322e5b3.jpg\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-2283\" src=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/c82ce4e01d15534861cd32b6a322e5b3.jpg\" alt=\"\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/c82ce4e01d15534861cd32b6a322e5b3.jpg 1000w, https:\/\/www.j-longlife.co.jp\/column\/wp-content\/uploads\/2020\/05\/c82ce4e01d15534861cd32b6a322e5b3-300x200.jpg 300w, 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href=\"https:\/\/www.j-longlife.co.jp\/\">\u30ed\u30f3\u30b0\u30e9\u30a4\u30d5<\/a>\u3067\u306f\u3001\u300c\u5143\u6c17\u306a\u4eba\u3092\u3088\u308a\u5143\u6c17\u306b\u300d\u3068\u3044\u3046\u30b3\u30f3\u30bb\u30d7\u30c8\u306e\u3082\u3068<span style=\"color: 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